A severe heatwave has engulfed northwest and central India, with temperatures ranging between 40-46°C and peaking at 47.6°C in Banda, East Uttar Pradesh, according to the India Meteorological Department (IMD). While some northern states, including Delhi, may experience brief spells of rain and thunderstorms between April 28-30 and again from May 2-4, the intense heat remains a major concern.
Concerts and Crowds: A Hidden Heat Risk
Large gatherings such as concerts can amplify heat exposure due to crowd density and limited airflow, increasing dehydration risks. Dr. Charu Goel Sachdeva of Manipal Hospitals explains, "Large gatherings increase body heat and sweating, raising dehydration risk. Carry a water bottle if allowed, take frequent hydration breaks, and avoid alcohol or sugary drinks that worsen fluid loss. Wear breathable clothing, avoid overcrowded zones, and be alert to early signs of heat stress such as dizziness, headaches, or excessive sweating."
Simple cooling measures can help manage discomfort. Dr. Prateek Kumar, General Physician at Maccure Hospital, suggests, "If allowed, always carry a small battery-operated fan or a damp cloth to wipe your face and neck during concerts; the evaporation provides an immediate cooling effect for the brain."
The Heatproof Checklist
Doctors emphasize that simple precautions can significantly reduce heat-related risks. Dr. Rajiva Gupta, Senior Consultant in Internal Medicine at CK Birla Hospital, Gurgaon, and founder of Upchaar Wellness, advises, "Stay hydrated with water, ORS, coconut water, buttermilk; wear light cotton clothes; use sun protection (umbrella/cap/sunglasses); and keep indoor spaces cool and ventilated." Diet also plays a crucial role in coping with extreme heat.
Minimise Heat Styling for Haircare
Heat and sun exposure can damage skin and hair, making protective care essential. Dr. Chandani Jain Gupta, MBBS & MD, Dermatologist and Aesthetic Physician at Elantis Healthcare, Delhi, advises, "Use a very mild cleanser. Use a hydrating, ceramide or hyaluronic-acid-based cream for moisture; do not over-cleanse. Use a leave-in conditioner or hair serum to protect against damage caused by ultraviolet rays. Keep hair covered when outside; minimise the use of heat to create hairstyles. Remember that being out in the sun removes moisture, so replenish moisture and repair the skin barrier on a continual basis." Dr. Bhawuk Dhir, Consultant Dermatology at PSRI Hospital, adds, "Do wash hair with even plain water if there is too much sweating. Sweat contains salt, which dehydrates hair."
Water Alone May Not Be Enough for Hydration
Dr. Prateek Kumar points out, "Drinking just water is not enough to stay hydrated. Having salt is equally important. Plain water without salt in a hot, crowded environment can lead to exertional hyponatremia. Hence, for every 500ml of water, have a small salty snack or ORS."
This Year, Complaints Regarding Fatigue and Dizziness Are Arriving Earlier
Rising temperatures are beginning to show up not just in forecasts but in clinics. Dr. Lekh Ram Sharma of Indraprastha Apollo Hospitals notes, "Every summer, patients walk into my clinic with the same complaints: fatigue, dizziness, dry skin, and headaches. This year, those complaints are arriving earlier and in larger numbers. The numbers tell us why. As per AQI.in, all of the world's top 50 hottest cities were located in India as of late April 2026, with average peak temperatures touching 44.7°C across these cities. Even after midnight, several Indian cities remained hotter than what much of Europe considers a dangerous summer heatwave. This is no longer a weather forecast. It is a clinical concern."
Stay Indoors Between 12pm to 4pm
With heat, exertion, and crowded spaces compounding risks, Dr. Charu Goel Sachdeva advises, "It is advised to stay indoors between 12pm to 4pm, hydrate every 30–45 minutes, and wear loose, light-coloured cotton clothes. Avoid going out without sun protection, skipping meals, or consuming excessive caffeine and alcohol, as they accelerate dehydration and worsen fatigue."
Diet, Hydration and Daily Care
Diet also plays a crucial role in coping with extreme heat. Experts recommend consuming water-rich foods such as cucumber, watermelon, and gourds, while avoiding heavy meals that increase metabolic heat. Including curd or yoghurt in daily meals can help maintain gut health, especially as food spoilage becomes more common during heatwaves.
Don't Forget Your Pets
Rising temperatures can be dangerous for pets as well. Dr. Sachdeva advises, "Pets are highly sensitive to rising temperatures and can develop heatstroke quickly. Keep them indoors or in shaded areas with constant access to clean water. Avoid walking them during the day, as hot pavements can burn their paws. Look out for excessive panting, drooling, or lethargy, and seek immediate care if these symptoms appear."
Training for Hyrox? Avoid Pushing Through Fatigue
For those preparing for endurance events like Hyrox, which is currently popular among fitness enthusiasts, this weather calls for adjustment, not overexertion. "Training for endurance events like Hyrox in extreme heat requires careful planning. Gradually acclimatise your body, train during cooler hours, and prioritise hydration with electrolytes. Incorporate rest and recovery days to prevent burnout. Avoid pushing through fatigue, as overheating can severely impact performance and lead to heat-related issues," says Dr. Sachdeva. Dr. Gupta adds, "Exercise early morning (before 8am) or after sunset; reduce intensity by 20-30% initially; choose shaded/indoor workouts; stay well-hydrated; and watch for warning signs like cramps, nausea, or fatigue. It's recommended not to chase personal bests in extreme weather."
